The Bookends To Your Day: Building Morning and Nighttime Routines
Build Your Bookends.
The way you start and end your day deserves WAY more attention.
My friend Kaitlin once said, “I’ve been focused on prioritizing the bookends of my day.”
The way she used this phrase stuck with me.
The bookends–or how you start and end your day– are powerful tools that shape everything in between.
When you build intentional morning and night routines, you stop reacting to life and start leading it with purpose. When you craft your bookends, you can significantly support your energy and well-being.
Here is how to build successful morning and nighttime routines:
#1: Define your “Non-Negotiables”
What are the essential actions to start and end your day? These are your anchors. No matter what else happens, these get done. Take time now to create a list of your AM and PM non-negotiables (pull out paper and a pen or a note in your phone).
Morning Non-Negotiables (suggested):
Move Your Body: Starting the day with exercise can jumpstart the day and your mood. Even if you don’t want to do your full workout in the morning, consider something quick like a fast walk, yoga, a few minutes of stretching, or dancing
Hydrate and Nourish: Replenish fluids and eat a proper, nourishing breakfast.
Make Your Bed: This is a surprisingly powerful habit. Truly–do not skip this.
Shower: Depending on the flow of your day, starting with a shower can be a great morning habit.
Get Morning Sunlight: Get outside for 5-10 minutes on sunny days (on overcast days, increase to at least 15-20 minutes). Viewing sunlight shortly after waking preps your body for sleeping later that night and positivity influences your immune system, metabolism, and focus.
Plan Your Day: Assess your schedule and clarify your top priorities.
Evening Non-Negotiables (Suggested):
Unplug and Disconnect: No screens for at least 30 minutes before bed (ideally 1 hour!). The blue light from devices and screens can make it harder to sleep.
Practice Mindfulness: Read, journal, or meditate.
Express Gratitude: Reflect on the day and express gratitude. This can be in your journal or to a loved one.
Create a Relaxing Environment: Create regular habit(s) for a calm environment, like diming the lights, drinking herbal tea, taking a warm bath, or listening to calming music.
Prepare for Tomorrow: Review your schedule for the next day and visualize your day. Prep as needed: plan outfit, pack or prep lunch, pack bag, etc.
#2: Layer in 1–2 Upgrades
Once your non-negotiables feel solid, add 1–2 “level-up” habits. Important Note: You might find that you need to practice your routine with only your non-negotiables for a while before you layer in any additional habits. It is better to start with the basics before you add more changes.
Only once you’re solid in your non-negotiable habits from step #1, you can try adding things like:
Stretching or mobility work
Meditation or breathwork
Skincare ritual (gua sha, etc)
Journaling
Reading
Beverages (tea, green juice, lemon water)
Supplements (plan for AM or PM according to supplement type)
Affirmations
Listening to a short podcast
Visualization or day planning
Practice gratitude
Stack these gradually. Small changes = big shifts over time.
#3: Set Your Sleep Schedule
Use your ideal wake-up time to reverse engineer your bedtime and wind-down routine.
Steps:
Start Time: When does your day officially begin? (example: 8:30am start work)
AM Routine Duration: How much time do you need for your morning routine? (example: 2 hours total = 6:30am wake-up)
Sleep Needs: Determine how many hours of sleep you actually need. 7-9 hours is recommended for most people. Studies show that women need more sleep than men. Figure out what is best for you (this might take some testing). Tip: tracking your sleep with a smart watch can help you properly monitor how long you actually sleep and how you are feeling.
Bedtime: Count backward from your wake-up time with your determined amount of sleep needed (e.g., 6:30am wake-up with 8 hours of sleep = 10:30pm bedtime)
PM Routine Duration: Determine how much time you need for your PM routine. I like to call this “wind-down time.” Set a daily alarm (if needed) to trigger your wind-down time so you start your evening routine with plenty of time to get to sleep by your bedtime!
Note: It is super important that you maintain consistency with your bedtime and wake-up time. You’ve probably heard all about your circadian rhythm, or your natural sleep-wake cycle, but it truly is no joke. Being consistent with your bedtime and wake-up time are hugely beneficial for your sleep quality.
Tips
📵Avoid your phone or other screens for the first and last 30 minutes of your day. Try keeping your phone in another room or location
🔁 Keep it simple
📆 Make changes slowly to build long-lasting habits
📝 Experiment & adjust based on what is or isn’t working for you
⚡️ Stack two things at once—for example, do your morning exercise outside and knock out movement + sunlight together!
Here is an example of what this can look like. Again, keep it simple, especially to start! This is my real routine:
Be intentional with how you begin and end your days and you’ll feel a shift in your purpose and mental clarity.
Don’t underestimate the power of your bookends!
Any questions or comments about building your routine for your bookends? I’d love to hear from you! Email blake@younii.com
